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Glenn
Joined: 05 Feb 2005
Posts: 1109
Location: ST Pauls
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 Posted: Tue May 31, 2011 9:40 am Subject: Nutrition plan for Le Mans |
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Does anyone have a thought out plan/advice for Le Mans (10 man) relay.
Specifically, what would you advice to drink after each lap (energy drink? - energy bar?); when would you drink recovery drink; how much and what would you eat during the 24hr event.
I appreciate there have been similar threads on the forum (and yes I have read torq's advice on the 24 hrs), but I am still a little unsure.
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Barrie
Joined: 21 May 2006
Posts: 1380
Location: Putney
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| Posted: Tue May 31, 2011 11:06 am Subject: |
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| Yeah I'm keen to try to nail this better this year too, particularly real food ( what and when ( and why? ). |
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Rick
Joined: 25 Feb 2004
Posts: 5914
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| Posted: Tue May 31, 2011 1:45 pm Subject: |
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I would strongly recommend a weak electrolyte mix after your lap. Mixed to about 1/3 strength recommended on the packet. Which one depends on what you know your body can tolerate. I get on well with the SiS stuff so that is what I will be using throughout the solo. Maintained the same body weight all through my duo doing that. You always need to drink more than you think you need to at Le Mans especially when it is hot as you will be dehydrating while doing nothing. Don't gulp it or you will pass it straight through and don't have it too cold.
My nutritional needs are probably different to yours though as my body is "special" and reacts badly to extremes changes of consumption to the point where I can get hypoglycaemic. Best to be in touch with your body so you can anticipate its requirements before it starts shouting at you. |
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EdP
Joined: 05 Aug 2009
Posts: 481
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| Posted: Tue May 31, 2011 1:50 pm Subject: |
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| Rick wrote: |
| I would strongly recommend a weak electrolyte mix after your lap. Mixed to about 1/3 strength recommended on the packet. |
With that exact thinking in mind I'll be using Nuun Electrolyte tablets (like an electrolyte alka seltzer).
As they don't have any added glucose you can still drink them at the normal concentration and therefore get the full amount of electrolytes.
I'll get my calories from pasta, gels, bars, recovery mix etc. |
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Mikey-two-Names
Joined: 24 Feb 2004
Posts: 4108
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| Posted: Tue May 31, 2011 2:21 pm Subject: |
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| Glenn, there's a good post of information from Pamela about specific Le Mans advice from Torq themselves, plus a couple of very useful leaflet links. Have you read these yet? If not, search 'em out on here and do so pronto. |
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Glenn
Joined: 05 Feb 2005
Posts: 1109
Location: ST Pauls
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| Posted: Tue May 31, 2011 3:35 pm Subject: |
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Cheers Mike, yes I have read it on line, but have just printed them out - will read it again and try and translate it to some kind of plan and see what people think. I think quite a few would be interested in the topic.
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Barrie
Joined: 21 May 2006
Posts: 1380
Location: Putney
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| Posted: Tue May 31, 2011 3:41 pm Subject: |
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| Rick wrote: |
| I would strongly recommend a weak electrolyte mix after your lap. Mixed to about 1/3 strength recommended on the packet |
Why so dilute?
Presumably all the electolytes are good ( under the circumstances ), and the Torq guy essentially said to keep carb intake up throughout the period. |
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Pamela
LSST Treasurer
Joined: 22 Jan 2007
Posts: 2258
Location: North London
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| Posted: Tue May 31, 2011 4:33 pm Subject: |
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| Rick wrote: |
My nutritional needs are probably different to yours though |
This point is key! Everyone is different and while some generic advice is possible, everyone has to moderate and adapt that to what they know about themselves and how their bodies respond to different challenges/nutrition. |
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EdP
Joined: 05 Aug 2009
Posts: 481
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| Posted: Tue May 31, 2011 4:36 pm Subject: |
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| Barrie wrote: |
Why so dilute?
Presumably all the electolytes are good ( under the circumstances ), and the Torq guy essentially said to keep carb intake up throughout the period. |
I don't have a proper answer, but the Le Mans website says this:
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Adapting your beverage
In hot weather you must hydrate more. You should therefore dilute your energy drink with cold water.
During exercise you sweat and you have significant energy needs. Therefore many sport performers choose to drink concentrated drinks to get more energy in a smaller volume of liquids, but this is not recommended as it can caused you discomfort.
Choosing a sufficiently diluted hypotonic or isotonic drink will reduce the risk of discomfort considerably.
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Rick
Joined: 25 Feb 2004
Posts: 5914
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| Posted: Tue May 31, 2011 7:13 pm Subject: |
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Pretty much. I also find it a lot easier to swallow than full concentration which is too sweet and as a result I will drink much less fluid than I actually need to remain sufficiently hydrated. Dehydration will destroy your ability to perform far more than low energy reserves and it has potentially extremely serious knock on effects such as heat exhaustion then heat stroke, loss of consciousness. I've have the first two and I'm not going to repeat them.
Remember that this is also a 24 hour event. You will not be getting all your carbs through drinks and it's far too long to be having mostly sugars for carb replacement as it is too short term. You need to get some starch in there at the beginning of a rest break or trickle feed small amounts so your body doesn't become lethargic while digesting it. |
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Barrie
Joined: 21 May 2006
Posts: 1380
Location: Putney
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| Posted: Wed Jun 01, 2011 11:27 am Subject: |
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Suprisingly ( to me ) I had little problem quaffing normal strength viper after each lap last year... ( in training it can get a bit sticky in the mouth... as does my Sis Go ). I'm thinking the Torq stuff might be better for this though...
Finishing with a mouth full of water also helps me.
I thought the point of isotonic drinks was that your body absorbs them more easily?
| TORQ - Cramp, Hydration and Fuelling wrote: |
| When perspiration rates are high, you should aim to consume as much fluid as possible. Pure unadulterated water will not hydrate you as quickly as an energy drink mixed at a 6% concentration though because of the osmolality (potential to diffuse) in the gut. Sports drinks that are marketed as ‘Isotonic’ are designed for this use, but providing your energy drink is mixed at 6% (60 grams of carbohydrate per litre) it will be in balance with your body fluids and will hydrate you fairly rapidly. This 6% carbohydrate content also has another benefit though, because it supplies you with 60 grams of carbohydrate per litre, so based on my fuelling comments earlier on, our 70Kg individual would need to consume approximately a litre and a quarter of 6% energy drink per hour to satisfy his/her fuelling requirements. At the same time, this is probably about the limit in terms of fluid intake that a person of this body weight would be able to handle. In short, the key to hydration and fuelling in hot environmental conditions is to drink as much 6% solution as you possibly can and if this means exceeding your fuelling needs, well done for drinking so much. |
Do you get enough electrolytes if it's further diluted?
Salt intake was one of Hans's pearls of wisdom last year, something like "if you can't taste it, it's not enough".
| TORQ - Cramp, Hydration and Fuelling wrote: |
To summarise, Ed Burkes’s book ‘Serious Cycling’ makes the following recommendations with regard to the amounts of electrolytes that should be present per litre in an energy drink, so check yours:
Sodium: 400-1,100mg/l
Chloride: 500-1,500mg/l
Magnesium: 10-100mg/l
Potassium: 120-225mg/l |
( Point 2 on the last page also looks relevant to duo/solo-ists )
SiS Go per 45g serving:
Sodium 0.3g
Calcium 28mg
Magnesium 7mg
Potassium 75mg
So, without other sources, 1/3rd is way short of that recommendation... presumably more relevant for duo/solo-ists and 5man teams than 10 man teams... |
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Barrie
Joined: 21 May 2006
Posts: 1380
Location: Putney
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| Posted: Wed Jun 01, 2011 11:30 am Subject: |
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| In terms of real food, I find pasta/rice ready meals quite convenient, though this year I hope to go for some less refined carb/starch sources, e.g. wholemeal pasta/bread, brown rice, but I guess that depends on what I can find/prepare. |
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ed!
Committee Member
Joined: 13 Mar 2005
Posts: 4465
Location: E R, London
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| Posted: Wed Jun 01, 2011 12:13 pm Subject: |
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Initial musings...definitely requires refinement:
Between now and the Friday we depart:
- No junk food
- Controlled amounts of chocolates / sweets / crisps
- Ensure I am always hydrated
- Little / no alcohol (not that I drink much anyway)
- Non-excessive carb loading in the days leading up to Le Mans
Friday night at Le Mans:
- Sensible meal (maybe two) in town somewhere...pasta based ideally - no steaks 
- Keep hydrated
Saturday morning / lunch:
- Bananas (need to buy on Friday)
- Something sensible, yet substantial...maybe flapjacks and something pasta based
- Torq lemon and lime energy drink, mixed as per advised concentrations
Inbetween laps (10 person rotation):
- Torq recovery drink immediately after
- Maybe a Torq bar / banana
- Maybe some pasta if I'm feeling that way inclined
- Torq lemon and lime energy drink, mixed as per advised concentrations. Though how much of it I'll consume between laps will not be scientific...aiming for 1.5-2 litres per hour.
- A Torq caffeine gel just before going back on, depending on how perky I'm feeling
Inbetween laps (5 person rotation):
- Scoop of Torq Ribose, neat.
- Maybe a Torq bar / banana
- Torq lemon and lime energy drink, mixed as per advised concentrations. Though how much of it I'll consume between laps will not be scientific...aiming for 1.5-2 litres per hour.
- A Torq caffeine gel just before going back on, depending on how perky I'm feeling
After main shift, i.e. scheduled rest period:
- Torq recovery drink immediately after
- Pasta from the Le Mans stands
- Torq recovery drink 1 or 2 hours after the first one
- Torq lemon and lime energy drink, mixed as per advised concentrations...aiming for 1.5-2 litres per hour.
- A Torq caffeine gel just before going back on, depending on how perky I'm feeling
Sunday night:
- Everything on the menu!
This is what I think I should be taking based on loosely read posts / material. It's possible that parts may change after I've actually done some proper reading, but I don't envisage much given how I know myself. The main thing is that I know I need to eat and drink regularly.
Also, a lot of it will depend on how I'm feeling at the time, so will be listening to my body and responding accordingly. |
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Barrie
Joined: 21 May 2006
Posts: 1380
Location: Putney
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| Posted: Wed Jun 01, 2011 1:09 pm Subject: |
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am I reading that right... Recovery Drink every lap and 36-48l of energy drink in total!? 
Two recovery drinks over night seems a good plan... |
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Fred_Paris
LSST Chairman
Joined: 11 Mar 2005
Posts: 1418
Location: Ealing Broadway
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| Posted: Wed Jun 01, 2011 1:27 pm Subject: |
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I had something similar to your plan Ed! a couple of years ago, and I found it too much at the time, I ended up drinking water for a couple of hours as I couldn't eat anything. So depending on how much you usually have in Le mans that might be fine, plus you probaly can eat more than I can  Just keep an eye on the intake
One of the reason a bar inbetween laps+drinks didn't work for me is that I wasn't familiar with the powerbar I used. So in addition to making sure you use something that works for you, also make sure you use products you have been using training, the same way you wouldn't go skating in a brand new pair of custom boots, don't use products you don't know, at least not for the whole 24H ! |
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